Top 10 Foods Highest in Copper
Written by Daisy Whitbread, MScN
Copper is an essential mineral required by the body for bone and connective tissue production, and for coding specific enzymes that range in function from eliminating free radicals to producing melanin. A deficiency in copper can lead to osteoporosis, joint pain, lowered immunity, and since copper is essential for the absorption of iron, anemia. Conversely, over-consumption of copper will lead to cramps, diarrhea, and vomiting in the short term, and can lead to depression, schizophrenia, hypertension, senility, and insomnia in the long term. Copper in large amounts can even be poisonous.
High copper foods include seafood, kale, mushrooms, seeds, nuts, beans, dried fruit, avocados, goat cheese, and fermented soy foods. The stomach needs to be acidic in order to absorb copper and thus antacids interfere with the absorption of copper, as do milk and egg proteins. The current DV for copper is 2mg. Below is a list of high copper foods, for more, see the lists of high copper foods by nutrient density, and copper rich foods.
#1: Seafood (Oysters, Cooked)Other Seafood High in Copper (%DV per 3oz cooked):
|Copper in 100g||Per 3oz (85g)||Per 6 oysters (42g)|
|5.71mg (285% DV)||4.85mg (243% DV)||2.4mg (120% DV)|
Squid (90%), Lobster (66%), Crab (50%), and Octopus (31%). Click to see complete nutrition facts.
#2: Raw Kale
|Copper in 100g||Per cup, chopped (16g)||Per cup, cooked* (130g)|
|1.5mg (75% DV)||0.24mg (12% DV)||0.2mg (10% DV)|
A cup of chopped kale contains just 8 calories and 0.2g fat. *Cooking method involved boiling and draining the kale. Steaming may work better to preserve the copper level.Top 5 Health Benefits of Kale
.Click to see complete nutrition facts.
#3: Mushrooms (Shiitake, Cooked)Other Mushrooms High in Copper (%DV per cup):
|Copper in 100g||Per cup, pieces (145g)||Per 4 mushrooms (72g)|
|0.9mg (45% DV)||1.3mg (65% DV)||0.65mg (32% DV)|
White, cooked (39%), Morel, raw (21%), and Brown Italian, raw (18%). Click to see complete nutrition facts.
#4: Seeds (Sesame Seeds)Other Seeds High in Copper (%DV per ounce):
|Copper in 100g||Per cup (144g)||Per ounce (28g)|
|4.08mg (204% DV)||5.88mg (294% DV)||1.14mg (57% DV)|
Sunflower Seeds (26%), Pumpkin & Squash Seeds (19%), Flaxseeds (17%), and Watermelon Seeds (10%). Click to see complete nutrition facts.
#5: Nuts (Cashew Nuts)Other Nuts High in Copper (%DV per ounce):
|Copper in 100g||Per cup (137g)||Per ounce (28g)|
|2.22mg (111% DV)||3.04mg (152% DV)||0.62mg (31% DV)|
Hazelnuts (25%), Brazil Nuts (24%), Walnuts (22%), Pine Nuts (19%), Pistachio Nuts (18%), Pecan Nuts (17%) and Almonds (14%). Click to see complete nutrition facts.
#6: Beans (Chickpeas, Cooked)Other Pulses High in Copper (%DV per cup, cooked):
|Copper in 100g||Per cup (164g)||Per 1/2 cup (82g)|
|0.35mg (18% DV)||0.58mg (29% DV)||0.29mg (15% DV)|
Soybeans (35%), Adzuki Beans (34%), Kidney Beans and White Beans (26%). Click to see complete nutrition facts.
#7: Dried Fruit (Prunes)Other Dried Fruit High in Copper (%DV per 1/2 cup):
|Copper in 100g||Per cup (132g)||Per 1/2 cup (66g)|
|0.61mg (31% DV)||0.81mg (40% DV)||0.40mg (20% DV)|
Dried Apricots and Currants (17%), Dried Peaches (16%), Raisins (15%), and Dried Figs (11%). Full list of High Copper Fruits
. Click to see complete nutrition facts.
|Copper in 100g||Per cup pur�ed (230g)||Per avocado (201g)|
|0.19mg (10% DV)||0.44mg (22% DV)||0.38mg (19% DV)|
Half an average avocado contains 161 calories. Click to see complete nutrition facts.
#9: Goat Cheese (Soft)
|Copper in 100g||Per half-cup (112g)||Per ounce (28g)|
|0.73mg (37% DV)||0.84mg (40% DV)||0.21mg (10% DV)|
An ounce of hard goat cheese contains (9%) DV. Click to see complete nutrition facts.
#10: Fermented Soy Foods (Tempeh)Other Fermented Soy Foods High in Copper (%DV per cup):
|Copper in 100g||Per cup (166g)||Per 1/2 cup (83g)|
|0.56mg (28% DV)||0.93mg (47% DV)||0.47mg (24% DV)|
Miso (58%), and Fermented Tofu (16%). Click to see complete nutrition facts.